By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II
Exercising options and varieties have never been more full of options. Creating new and diversified exercise programs are becoming the norm as people are consistently seeking new ways to achieve their optimum levels of fitness. With all these options, comes exploration, so in this article let’s do a quick exploration on what #ViPR training is. #ViPR (“Vitality, performance and reconditioning”) is that rare thing: a seemingly faddy piece of equipment that actually works. “With the #ViPR, every exercise can become a core exercise, a balance exercise and an agility exercise,”. #ViPR is a round looking hollowed tube with two hand grips on one side and one long hand grip on the other. There are no attachments and it allows for optimum movement sequencing.
Below are Fitness Propelleds 5 #ViPR exercises to get you excited about including #ViPR training to your exercise regimen. 3 sets for 30 seconds per exercise with a 1 minute rest per set.
Squat with ViPR through the legs
Holding the ViPR with a shovel grip horizontally in front of you, descend into a squat with the ViPR through your legs. Then, stand and drive the ViPR vertically upward to the start point. Repeat.
Squat into a double-forward drive
Holding the ViPR in a neutral grip, horizontally in front of you, descend into a full squat, lowering the ViPR to the floor. Stand up and step forward into a dynamic lunge, driving the ViPR forward on the same side. Return to standing and repeat the drive on the opposite side.
Front squat to overhead press
With a shoulder-width overhand grip, bring your elbows forward so your palms are facing upward and the ViPR is resting on your front shoulder muscles. With a neutral spine, lower yourself as if sitting in a chair behind you. Keep your elbows high as you lower until your thighs are parallel to the floor. Pause then push back up to a standing position and perform an overhead shoulder press.
Lunge with lateral rotation
Keeping your chest up high and back neutral, rotate your torso and then return to a upright split stance, repeating all reps on the same side before alternating legs.
Core rolling ViPR plank and press-up
Laying the ViPR on the floor vertically, place one hand on the end of the cylinder and one on the floor while in the plank position. Make sure to place the hands under the shoulders. Roll the ViPR underneath the opposite hand, hold again in the plank position for 10 seconds and then do one (super slow) press-up.
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